floFOCUS

HYROX

8-min amrap

• 250m ski
• 10 kb sdhp
• 20 sit ups

8-min amrap

• 250m row
• 10 t2b
• 20 trx knee tuck

8-min amrap

• 300ft farmers carry
• 20 total kb/db snatches
• 10 total kb/db plank pull through

8-min amrap

• 30 doubles
• 12/10 cal bike
• 30 sprinter sit ups

*2-min rest between amraps

floLIFT

2 sets : 1 high hang snatch (hip) + hang snatch (mid thigh)

2 sets : 1 pull + 1 floating snatch (1″ off floor) + 1 ohs

4 sets :

• 1 liftt off (mid thigh) + pull
• 1 snatch

3 x 2 : snatch @ 8/10

accessory work

2-3 sets

• 100ft each kb oh farmers
• 10 elevate heel goblet squat
• 10 trx y-raise

Pump&Sweat

bench press: 6×3 @85%

strict press: 3×8 @55-60%

Accessory — 3 rounds:

• 8 close grip bench press
• 10 each s/a db row (bench)
• 12 db skull crushers
• 15 reverse flies

14-min amrap

• 300m row
• 15 push ups
• 10 pull ups

Total Body

30-min

back squat: 6×3 @85%

Accessory — 3 rounds:

• 8 each side DB step-up
• 10 mb hip thrust
• 50ft each s/a farmers carry

e3mom: (rounds)

1. 100 ft db walking lunge (suit case)+ 200m run
2. 200m run + 20 wall ball

floLEVELs:

• level 1 (20/14)
• level 2 (14/10)

HYROX (partner)

40-min amrap (pacer)

• p1: 400m run
• p2: max bike cal

• p1: 20 db thrusters
• p2: plank hold

• p1: 20 walking sandbag lunges
• p2: farmers carry

• p1; 20 burpees
• p2: max cal row

Chipper (partner)

2 rounds w/partner

• 150 cal ski/bike
• 125 sit ups mb pass
• 100 wall balls